The Best Tea for Nausea

When nausea strikes, it can be hard to do pretty much anything. Thankfully, you don’t have to spend your hard-earned money on an expensive supplement or tincture to settle that stomach. Instead, reach for this staple tea found at nearly every market.

We spoke with registered dietitians to learn about the best tea to drink when nausea is knocking at your door. Here’s what they told us.

The #1 Tea for Nausea

Mint isn’t just for chewing gum or holiday candy. In tea form, it may also help settle an upset tummy. Mint tea may contain a blend of both peppermint and spearmint leaves. However, research points to peppermint as the prime contender for nausea relief.

Peppermint has a bold flavor and spicy kick thanks to compounds called methanol and menthone.  On the other hand, spearmint has a more subtle, sweet flavor and contains the compound carvone (also found in dill and caraway seeds.) While spearmint may offer some health benefits, methanol, found in peppermint, is the most valuable player for nausea relief.

“The natural compounds in mint, like menthol, are antispasmodic, which means they can help relax the stomach and intestine muscles,” says Jessie Wong, MAcc, RDN, LD, a dietitian specializing in gut health dietitian and the host of the IBS Nutrition Podcast.  “This can alleviate symptoms of nausea more effectively than some other teas, which may not have the same muscle-relaxing and antispasmodic properties.”

Just like mint is the best herb for gut health, its muscle-relaxing properties bode well for nausea relief, too. For instance, two recent studies have shown promise for peppermint oil in hospitalized patients experiencing nausea. One found that when patients received peppermint oil aromatherapy to relieve symptoms of nausea, on average, the patients noted significant improvements in nausea. Another study explored the effect topical administration of peppermint oil had on nausea, vomiting and retching (or the sound of vomiting) in cancer patients undergoing chemotherapy. Scientists found when peppermint oil was applied to the skin between the nose and upper lip in patients taking anti-nausea medications, the patients reported a significant improvement in the severity of nausea, vomiting and retching.

These findings support earlier research that has found cancer patients undergoing chemotherapy who received a damp cloth with peppermint essential oil also noted decreased feelings of nausea when exposed to the peppermint oil.

It’s important to note these studies did not specifically use mint tea. However, these studies support earlier research citing peppermint tea’s potential to relax the gastrointestinal tract. There is limited research available that has used the tea itself in clinical settings. So, right now, we can’t say exactly how much mint tea you’ll need for nausea relief. However, we can share strategies for the best way to brew it.

“While mint tea cannot replace medical attention if you are seriously ill, it can help relieve stomach troubles and feelings of nausea by helping to relax the stomach muscles in the digestive tract,” says Minneapolis-based dietitian Amy Cohn, RD. “Mint tea is delicious, caffeine-free, and – most importantly – accessible, meaning you should have no problems finding it in tea bags or as loose-leaf at your local grocery store!”

When to Consider Using Mint Tea for Nausea Relief 

Regardless of what’s causing your nausea, soothing mint tea may just offer some relief. Here are just a few of the ways it may help, according to Wong and Cohn.

• Digestive Issues: Mint tea is great for nausea caused by indigestion or an upset stomach. The soothing properties of mint can help ease discomfort and settle the stomach.
• Motion Sickness: If you’re prone to motion sickness, sipping on mint tea can help calm your stomach and reduce feelings of nausea, making it a good option before or during travel.
• Medication-Related Nausea: Some medications can cause nausea as a side effect. Mint tea can be a gentle and natural way to help alleviate these symptoms without interfering with the medication. Because mint may interact with certain medications, be sure to speak with your doctor first.
• Chemotherapy: For individuals undergoing chemotherapy, experiencing nausea is a common and dominant side effect. Alongside physician-prescribed anti-nausea medications, incorporating mint tea into the diet can be a delightful, effortless and calming addition to help alleviate and support relief from nausea. You’ll also want to get your doctor’s okay here, too.

Tips for Including Mint Tea In a Healthy Eating Pattern

If you’re new to mint tea, “start with a small cup to see how your body responds,” says Wong. “You can enjoy it on an empty stomach, especially if you’re looking for relief from nausea or digestive discomfort.”

Cohn agrees. “Starting your day with a gentle introduction to this refreshing beverage can enhance your experience and appreciation for it.” As a cancer survivor, Cohn recommends enjoying a cup of mint tea with your breakfast. “This not only awakens your senses but also aids digestion and refreshes your palate,” she says.

If you’d like to add mint tea to your eating plan, try these tips:

• Brew a batch of Iced Mint Green Tea or Green Jasmine-Mint Iced Tea with Lemon to enjoy throughout the day. Mint tea also makes a fun addition to our reader favorite Cucumber-Mint Spritzer. 
• Serve a cup of mint tea alongside a simple carbohydrate snack, like buttered toast or a few crackers, if you have a sensitive stomach. 
• Sip a cup of mint tea at night. Since it’s caffeine free, you won’t experience sleep disturbances as you would if you enjoyed caffeine-containing teas.

While mint tea is generally safe to consume, Wong reminds us of the importance of consulting with a healthcare provider, especially if you’re pregnant, breastfeeding or have underlying health conditions. Mint tea is also contraindicated for those with GERD (a.k.a. gastroesophageal reflux disease). 

Other Strategies for Reducing Nausea

Need more relief? Try these additional nausea-reducing strategies:

• Enlist ginger: Whether you prefer to sip ginger tea or use ginger to spice up your meals, research reveals ginger may be a delicious, natural way to relieve nausea.
• Eat stomach-soothing foods: Consider adding apples and protein-rich foods to your meal plan to ease your nausea feelings, especially if your nausea is pregnancy-related. 
• Sip on an oral rehydration solution: If vomiting is also an issue, these specially-formulated beverages can replace lost electrolytes to help you rehydrate.
• Eat small, frequent meals: Consider replacing your three larger meals with five smaller meals every three hours throughout the day. 
• Try a natural home remedy: These dietitian-approved tricks may help settle your stomach.

The Bottom Line

Mint tea can be a quick, easy way to relieve nausea and soothe your stomach. Because mint tea may interact with certain medications, be sure to speak with your doctor to make sure it’s right for you.